The Powerline roman chair, made by Body-Solid, is a back extension and unsupported crunch machine for working your core muscles, including your abs and lower back. Suspending your body on the Roman chair allows you to lower your torso past parallel to the floor. This increases the range of motion of the exercise compared to doing them on the floor. To make the exercises more challenging, you can hold a dumbbell, medicine ball or other weight across your chest.
Back Extension
Step 1
Stand facing the ankle rollers. Pull out the adjustment knob and slide the rollers up or down, as needed. Release the knob, making sure it sits securely in one of the adjustment holes. Set the rollers so your feet are at or just below hip level when you are positioned on the Roman chair.
Step 2
Stand in the middle of the machine, facing the thigh pads. Place one foot on the support bar and anchor your other foot under the ankle roller. Place your hips on the pads, lift your remaining foot off the support bar and anchor it under the other ankle roller. Adjust your body so your thighs are on the pads and your hips are just past the pads.
Step 3
Cross your arms over your chest. Keeping your back straight, inhale and lower your torso toward the floor. You should feel a mild stretch in your hamstrings and lower back. Pause for a count, exhale and lift your upper body until it is parallel to the floor or just past this point.
Step 4
Pause for a count and then slowly lower. Repeat for 10 to 12 repetitions.
Unsupported Crunch
Step 1
Stand in the middle of the machine, facing the ankle rollers. Pull out the adjustment knob and slide the rollers up or down, as needed. Release the knob, making sure it sits securely in one of the adjustment holes. Set the rollers so your feet are at hip level when you are positioned on the Roman chair.
Step 2
Place one foot on the support bar and anchor your other foot under the ankle pad. Step up, sit on the thigh pads, lift your remaining foot off the support bar and anchor it under the other ankle roller. Adjust your body position so the backs of your thighs rest on the pads.
Step 3
Cross your arms over your chest. Inhale and lower your torso until it is parallel to the floor. You can go slightly past this point to extend the range of motion, but do not excessively arch your lower back.
Step 4
Pause for a count, exhale and pull your torso back up. Allow your lower back to round at the top of the motion, as this targets the abdominal muscles.
Step 5
Repeat for 10 to 12 repetitions.
Tips and Warnings
- Come to a complete stop at each end of the back extension and unsupported crunch exercises. This reduces momentum and swinging. Holding your hands behind your head increases the difficulty of these movements. Keep your neck in a neutral position.
- Consult a physician before starting any exercise program. These are both challenging movements. You place your lower back muscles in a precarious, unsupported position during these movements. The unsupported crunch and back extension exercises on a roman chair might be contraindicated movements if you have lower back pain.
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